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you are going about it wrong....instead of only changing your reps around,you need to focus on tri's,lats,upper back..these arethe muscles that will bring your bench up...i guarantee it.break the bench dowyour lats wil kick in at the bottom and get the bar moving,your shoulders will start to take over more in the mid part then your tri's will come in and lock the weight out...
try bringing the bar a little lower on your chest,tuck your elbows towards your sides a bit,stay tight with your lats while you lower the bar,come off your chest fast nad straight to the top.......also bring this to the powerlifting board,alot of my buddies post there and can also help you with this..............
try bringing the bar a little lower on your chest,tuck your elbows towards your sides a bit,stay tight with your lats while you lower the bar,come off your chest fast nad straight to the top.......also bring this to the powerlifting board,alot of my buddies post there and can also help you with this..............
Blood&Iron
New member
ZZuluZ said:
I think Dr. Ken Leistner, Stuart McRobert, and Dorian Yates, among others, might beg to differ.
Mesofreaky
New member
I have alot to say about this.
1)You cycled and thats how strong you are?
LMAO
2)might not wanna do 102 sets for arms out of the blue when you usually don't even train tri's directly.
3)in my opinion H.I.T. is girly so is westside, I'm a big fan of 5x5 it has served me well
4)have you tried light days, the only thing westside says that really means anything has to do with maximum force output which believe it or not can be hindered by the lifting of weights that are too heavy because of lack of bar accelleration, you need light days to work on bar speed and give your neuromuscular systems a rest
5)if it weren't for factors such as neuromuscular adaption and training specificity I wouldn't even do the core lift, in this case bench, I would rely totally on assisstance. now because of the reasons mentioned I have to bench but I still rely heavily on assisstance work, because you can go heavy longer on assisstance lifts and it not effect your coordination in your core lift ( I'm referring to the fact that training with weights above 90% of a 1rm in a movement will result in a drastic loss of coordination in that movement ) so I can hit limit triples on incline every week for allmost 6 weeks and eventually I'll lose coordination on my incline but my tris and delts will be much stronger without loss of coordination on flat bench. and even with the loss of coordination it won't matter cause by that time what was my weak link will now be my strongest and I'll have to cycle in a new assisstance exercise anyway.
so its not just a matter of sets and reps its much more,muscular strength is a whole different animal than muscular size.
1)You cycled and thats how strong you are?
LMAO
2)might not wanna do 102 sets for arms out of the blue when you usually don't even train tri's directly.
3)in my opinion H.I.T. is girly so is westside, I'm a big fan of 5x5 it has served me well
4)have you tried light days, the only thing westside says that really means anything has to do with maximum force output which believe it or not can be hindered by the lifting of weights that are too heavy because of lack of bar accelleration, you need light days to work on bar speed and give your neuromuscular systems a rest
5)if it weren't for factors such as neuromuscular adaption and training specificity I wouldn't even do the core lift, in this case bench, I would rely totally on assisstance. now because of the reasons mentioned I have to bench but I still rely heavily on assisstance work, because you can go heavy longer on assisstance lifts and it not effect your coordination in your core lift ( I'm referring to the fact that training with weights above 90% of a 1rm in a movement will result in a drastic loss of coordination in that movement ) so I can hit limit triples on incline every week for allmost 6 weeks and eventually I'll lose coordination on my incline but my tris and delts will be much stronger without loss of coordination on flat bench. and even with the loss of coordination it won't matter cause by that time what was my weak link will now be my strongest and I'll have to cycle in a new assisstance exercise anyway.
so its not just a matter of sets and reps its much more,muscular strength is a whole different animal than muscular size.
Blood&Iron
New member
Mesofreaky said:
HIT is the toughest, most mentally and physically challenging thing you can do in the gym. Whether it's good for hypertrophy is debatable, and personally I prefer not to do it as puking, passing out, and feeling like my head are going to explode are not high on my 'favorite things to do' list. But the one thing it ain't is girly.
SSAlexSS said:Ok all.
I royally suck:
No matter what, I can't seem to be able to gain strenth on bench press. I am stuck.... I tried low reps, middle reps, high reps,.... but it all doesn't work. Weird is that my deadlift shoots through the roof, and my squat is OK .... but my stupid bench is so small and plateued (worst.... u noooo!!!!)
Don't laugh.... I bench 135p for 10 reps 140 for 8 reps....
while I easily deadlift 315+ pounds.... or squat in 225-275 ange...
any ideas? my chest routine is
1 set of flat bench press (or couple sets)
1 set of incline/decline/flat dumbell presses (sometimes)
Sometimes chest flies with cables....
any ideas?
thanks!
OK and your the guy that gave me shit on my overtraining thread right.
Well I will put that behind me eventhough you are in no position to be opposing anyones views if this is the extent of your knowledge on lifting.
Try a warmup set very light for 15
then try sets of 8,6,4,2
with weight increasing every set and heavy enough were your last rep of each set may need to be forced by a spotter.
My views on HIT (and yes I'm a beginner, my opinion is worth little):
I don't think it's girly at all, I presume it's very intense. However I don't see how you can possibly attain maximal strength with it. How do you bring up your weaknesses?? How do you do speed work? How do you SETS (notice the plural) with max poundages? It simply isn't possible. That's what strength is all about.
For hypertrophy it may work to a certain extent, although it probably doesn't give you the striations and sculpts the body with various isolation movements.
-Zulu
I don't think it's girly at all, I presume it's very intense. However I don't see how you can possibly attain maximal strength with it. How do you bring up your weaknesses?? How do you do speed work? How do you SETS (notice the plural) with max poundages? It simply isn't possible. That's what strength is all about.
For hypertrophy it may work to a certain extent, although it probably doesn't give you the striations and sculpts the body with various isolation movements.
-Zulu
Mesofreaky
New member
yeah, HIT is pretty girly its like "look at me I know jackshit about training, I think I'll load up enough weight for my ego and push it till I can't anymore" now I'm all for failure for hypertrophy specific training but you don't have to fail every set as a matter of fact there has been a study to show that there is no significant difference hypertrophy wise between doing one set and three sets to failure, so why risk killing yourself every set.
Mesofreak,
So let me get this straight....It's girly to train in 1/3 the time to achieve the same results? Hmmmm, that's interesting logic....
Not that I'm a HIT guru, or even advocate, but taking what you just said, doesn't it seem kinda silly to waste all that time in the gym when you can achievet the same results by doing less work? I mean, unless you love living in the gym, it doesn't make much sense to me....Just my .02...playing devil's advocate here.....
So let me get this straight....It's girly to train in 1/3 the time to achieve the same results? Hmmmm, that's interesting logic....
Not that I'm a HIT guru, or even advocate, but taking what you just said, doesn't it seem kinda silly to waste all that time in the gym when you can achievet the same results by doing less work? I mean, unless you love living in the gym, it doesn't make much sense to me....Just my .02...playing devil's advocate here.....
Mesofreaky
New member
Maybe you should read my post, HIT advocates doing like 3-4 exercises per bodypart to failure which is not neccesary. If you are gonna train like that than one set to failure will suffice. HIT is like "hey we'll save you time" but then you do stuff thats dangerous and uneccesary that also takes up time, the whole system is a contradiction.
training but you don't have to fail every set as a matter of fact there has been a study to show that there is no significant difference hypertrophy wise between doing one set and three sets to failure, so why risk killing yourself every set.
that was in my second post see look I say that 3 sets, advocated by HIT, is no diff. than 1 set. Now I'm tryin to figure out how you got from that comment that HIT is 1/3 the time to train. I say that it is 3/1 not 1/3. You insult my logic but you compute 3/1 as 1/3 now that is interesting.
training but you don't have to fail every set as a matter of fact there has been a study to show that there is no significant difference hypertrophy wise between doing one set and three sets to failure, so why risk killing yourself every set.
that was in my second post see look I say that 3 sets, advocated by HIT, is no diff. than 1 set. Now I'm tryin to figure out how you got from that comment that HIT is 1/3 the time to train. I say that it is 3/1 not 1/3. You insult my logic but you compute 3/1 as 1/3 now that is interesting.
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